Speedwork is simple. Any fast workouts help develop fast-twitch muscle fiber, which in turn builds muscle. And if you do it right elevates your heart rate, and increases calorie burn.
·  Develops fast twitch muscle fiber
·  Builds muscle
·  Elevates heart rate
·  Increase calorie burn
And surprisingly the moment they need to be done are not “when I am in top form” or “when I am feeling like I am in hero mode”. No actually this is recommended to be done if you hit a plateau.
Part of why Speedwork  has such a dramatic positive effect is because it makes you uncomfortable, forcing you to change your;
-  way you breathe,
-  stride, and therefore
-  effort.
You might have heard experienced runners talking about why you have to run slow to run fast. This seems counterintuitive. Why does running slow make you faster? Common sense suggests that to run faster, you have to practice running faster. Maybe that’s you? Maybe you are wondering why you aren’t getting fitter as quickly as you’d hoped? Or maybe you are wondering why your legs and lungs always feel so beat up at the end of each run? If so, then listen to this, because “Run slow to run fast” is true. If all you ever do is run fast, your progress will be a lot slower than if you do a mix of fast AND slow running.
So how does run slow to run fast work then? For endurance runners (1500m upwards), the amount of slow running you should do each week is more than the amount of fast running you should do each week. When you achieve run slow to run fast, there are a huge list of benefits. This type of easy effort improves the aerobic energy system and your aerobic base.
SHOWNOTES:
What does this mean for your running? Here some useful links.
Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak
Brain Training For Runners': Your Mental Guide To Better Running.
Improve your discipline Accountability Coach.
Add swimming to your run Become a better swimmer.
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More about your HOST.
Train your BRAIN become a better runner.
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